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WOD

CrossFit WOD, January 20, 2020

By January 19, 2020No Comments

1.20.2020

Daily Mindset
"Don’t judge each day by the harvest you reap, but rather by the seeds you plant." – Robert Lewis Stevensen
The definition of success is whatever we make of it. Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we "plant for tomorrow"? What if we decide that a successful day is deemed so purely by how much we learned?
We can view days as tests.
Or we can view days as opportunities.
Time to go tend to the field.

Warm-up
(0:00 – 8:00)
30 Seconds
2:00 bike, increasing pace every 30s
+
30s each:
Slow Air Squats
Medicine Ball Deadlifts
Active Samson
Medicine Ball Goblet Squats
Active Spidermans
Medicine Ball Hold over head while doing flutter kicks

Teach/Movement Prep
(8:00 – 18:00)
WALLBALLS – See the Elbows
Movement Prep
5 Front Squats
5 Push Press
5 Wallballs

TOES TO BAR – See the Elbows
Movement Prep
10 Scap Pull-ups Click Here
5 Kip Swings
5 Straight Arm Press Downs (See the Elbows)
3 Knees to Chest
3 Toes to Bar
Movement Subs
Reduce Reps
Feet as High as Possible (While Maintaining Rhythm)
Knees to Chest / Waist

DUMBBELL SNATCHES – Elbow to Ear
Movement Prep
Each Arm With Lighter Weight:
5 Deadlifts
5 High Pulls
5 Push Jerks
5 Dumbbell Snatches
+
With Workout Weight:
3 Push Jerks (Each Arm)
6 Alternating Dumbbell Snatches

Strength
(20-45:00)
Back Squat (6,4,2, 6,4,2, 6,4,2)
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
3 Minutes Rest
Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
**ALL percentages are based on your 5RM**
Back Squat (10,6,4, 10,6,4, 10,6,4)
Set 1: 10 Reps @ 60%
Set 2: 6 Reps @ 66%
Set 3: 4 Reps @ 72%
3 Minutes Rest
Set 4: 10 Reps @ 66%
Set 5: 6 Reps @ 72%
Set 6: 4 Reps @ 78%
3 Minutes Rest
Set 7: 10 Reps @ 72%
Set 8: 6 Reps @ 78%
Set 9: 4 Reps @ 84%
**ALL percentages are based on your 5RM**

Metcon
(45-60:00)
Flintstones (Time)
For time @ 90-95% (15:00 CAP)
50 Wallballs (20/14)
40/30 Calorie Assault Bike
30 Toes to Bar
20 Alternating Dumbbell Snatches (50/35)

OPEN (RX+): DB (70/50)

GENERAL
• With these large rep schemes and a longer workout, chipping away at manageable sets in order to keep moving and limit rest times
• Adjust overall volume to complete all work in under the 15 minute time cap
WALLBALLS: Let’s aim to complete the WBS in 3-5 Sets:
BIKE: There are two ways to attack the bike; Hold a steady pace and go for bigger sets of toes to bar OR try to hold a stronger pace and work through smaller sets of toes to bar
TOES TO BAR: No matter if you go for bigger sets or smaller sets, pick something that minimizes time spent not moving.
DUMBBELL SNATCHES: There are two ways to approach the dumbbell snatches
Steady Singles or Small Touch and Go Sets go with your strength here because we are getting a bit heavier on the DB snatch fro today.
Flintstones (BUILD) (Time)
For time @ 90-95% (15:00 CAP)
50 Wallballs (14/10)
40/30 Calorie Assault Bike
30 Anchored Toes to Bar
20 Alternating Dumbbell Snatches (35/20)

Barbell / Extra Strength
Metcon (Weight)
3 Sets:
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell FR Carry
20/15 Calorie Ski Erg
30 Banded Pull-Aparts
Rest 2 Minutes Between Sets

Recor weight of KB for cleans
Metcon (Weight)
4 sets:
One every 4:00:
30 Double Unders
5 Bar Muscle-ups
30 Double Unders
5 Push Jerks

Start with 55-60% of 1RM Push Jerk and Build each round

Record last weight for PJ

Sub out Bar MU for jumping MU or CTB pull ups

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